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Olympic Weightlifting

A coached route from first snatch lessons to club competition: a club and shoes, mobility, technique progressions, a lifting log, training blocks, attempt plans and a peak.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Olympic Weightlifting, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

203

Starter tasks

🏋️ Fitness & Sport

Olympic Weightlifting

Learning and progressing the snatch and clean and jerk with mobility, technique drills and coaching, from first lessons to club competition.

  1. Finding a weightlifting club and qualified coach
  2. Beginner weightlifting course with a coach
  3. Weightlifting shoes chosen and fitted
  4. Overhead squat and front rack mobility screen
  5. Starting numbers and technique video baseline
  6. Weightlifting training log with lift percentages
  7. Weekly session schedule agreed with your coach
  8. Session kit bag for the platform
  9. Platform etiquette and club safety rules
  10. Weekly training attendance and session habit
  11. Daily ankle, hip and thoracic mobility routine
  12. Weekly technique video review
  13. Monthly technique check-in with your coach
  14. Training block planning each cycle
  15. Miss and fault log
  16. Hands, thumbs and grip care routine
  17. Bodyweight trend for your weight class
  18. Club membership, federation licence and kit renewals
  19. Squats, pulls and presses alongside the lifts
  20. Hook grip until it stops hurting
  21. Bailing safely from the snatch and jerk
  22. Snatch learned from the top down
  23. Clean learned from the top down
  24. Jerk dip, drive and split footwork
  25. Start position and first pull from the floor
  26. Pulling under the bar and receiving positions
  27. Reading a weightlifting programme
  28. Filming and analysing lifts with bar path tools
  29. Split, power or squat jerk decision
  30. Finding your limiter with lift-to-squat ratios
  31. Fixing forward misses in the snatch
  32. In-person or remote coaching decision
  33. Choosing a programme after the beginner phase
  34. Breaking a stalled clean and jerk
  35. In-club mock competition
  36. Entering your first sanctioned competition
  37. Weigh-in and weight class plan for competition
  38. Attempt selection plan for competition day
  39. Warm-up room timing and attempt counting
  40. Post-competition review and next goals
  41. Moving from CrossFit to a weightlifting focus
  42. Masters weightlifting from age 35
  43. Training around exams as a student lifter
  44. Three sessions a week in a demanding work season
  45. Returning to the platform after a long break
  46. Peaking block for a target competition
  47. Qualifying totals for national championships
  48. Moving weight class up or down
  49. Weightlifting coaching award and assisting at your club
  50. Technical official and referee course

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Finding a weightlifting club and qualified coach

Olympic lifts are learned far faster and more safely with a coach watching from the side than from videos alone, and most towns have fewer weightlifting clubs than gyms with a platform. Visiting two or three options before committing tells you who actually coaches the snatch and clean and jerk, what a session costs and whether the timetable fits your week.

First tasks

  • Search your national weightlifting federation's club finder for clubs within reach
  • Book taster sessions at two or three clubs or gyms
  • Ask each coach about their qualification and how many lifters they watch at once
  • Compare cost, timetable and coaching attention in one short note
  • Book the first month of sessions at the club you chose

Beginner weightlifting course with a coach

Most clubs run a four to eight week introduction that teaches positions with a PVC pipe or a technique bar before any real weight goes on. Finishing it gives you a shared vocabulary with your coach, the confidence to lift on a busy platform and a clear sign-off on what you can train unsupervised.

First tasks

  • Ask your chosen club when the next beginner course starts and book a place
  • Buy or borrow a PVC pipe for practising positions at home
  • Write down the cue the coach repeats most after each session
  • Ask the coach on the last session which lifts you may train alone

Weightlifting shoes chosen and fitted

Weightlifting shoes have a raised solid heel and a rigid sole that make a deep, upright receiving position easier and keep the foot stable under a heavy jerk. A good pair lasts years, so choosing heel height and fit against your ankle mobility and squat style matters more than the brand.

First tasks

  • Ask your coach what heel height suits your ankles and squat
  • Shortlist three pairs with heel height, width and price
  • Try the shortlisted shoes in an overhead squat if the shop or club allows
  • Buy the pair that fits and note the model and size in your log

Make it yours.

Install Olympic Weightlifting, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.